Sport Nutrition

2,660 views

Published on

Published in: Sports
0 Comments
8 Likes
Statistics
Notes
  • Be the first to comment

No Downloads
Views
Total views
2,660
On SlideShare
0
From Embeds
0
Number of Embeds
7
Actions
Shares
0
Downloads
146
Comments
0
Likes
8
Embeds 0
No embeds

No notes for slide
  • Sport Nutrition

    1. 1. . . Coaching in Excellence — Leading for a Legacy Sport Nutrition Resources Sport Nutrition Food for Athlete's
    2. 2. . . Coaching in Excellence — Leading for a Legacy Sport Nutrition Resources Sport Nutrition Food for Athlete's Sport Nutrition Sport Nutrition is part of the Sport Academy at the Sport Leadership Academy Ltd.
    3. 3. . . Coaching in Excellence — Leading for a Legacy Sport Nutrition Resources Sport Nutrition Food for Athlete's <ul><li>Sport Nutrition </li></ul><ul><li>What is it to Eat Healthy? </li></ul><ul><li>What is Sport Nutrition? </li></ul><ul><li>Eating during Training and Competition </li></ul><ul><li>Practical Tips </li></ul>
    4. 4. . . Coaching in Excellence — Leading for a Legacy Sport Nutrition Resources Sport Nutrition Food for Athlete's What needs to be in healthy diet? The Balance of Good Health is based on five food groups
    5. 5. . . Coaching in Excellence — Leading for a Legacy Sport Nutrition Resources Sport Nutrition Food for Athlete's <ul><li>Carbohydrates </li></ul><ul><li>Grain Products: </li></ul><ul><li>4-7 servings per day (1/2 cup, slice) </li></ul><ul><li>Main source of fuel and energy </li></ul>Bread, cereal, rice & pasta
    6. 6. . . Coaching in Excellence — Leading for a Legacy Sport Nutrition Resources Sport Nutrition Food for Athlete's <ul><li>Vitamins and Minerals </li></ul><ul><li>5-8 servings per day (1/2 cup) </li></ul><ul><li>Antioxidants, carbohidrates, vitamins and minerals </li></ul>Vegetable and Fruit
    7. 7. . . Coaching in Excellence — Leading for a Legacy Sport Nutrition Resources Sport Nutrition Food for Athlete's <ul><li>Protein </li></ul><ul><li>1-3 servings per day (size of deck of cards, ½cup, 2 eggs, 2 tbsp peanut butter) </li></ul><ul><li>Lean meat and alternatives </li></ul><ul><li>Fish and chicken </li></ul><ul><li>Lean beef and pork </li></ul>Meat, fish, chicken eggs etc
    8. 8. . . Coaching in Excellence — Leading for a Legacy Sport Nutrition Resources Sport Nutrition Food for Athlete's <ul><li>Milk and Alternatives </li></ul><ul><li>3-4 servings per day (1 cup) </li></ul><ul><li>Calcium and vitamin D </li></ul>Milk, yogurt & cheese
    9. 9. . . Coaching in Excellence — Leading for a Legacy Sport Nutrition Resources Eating Guideline Bread, cereal, rice & pasta Carbohydrates Vegetable Vitamine & Minerals Fruit Milk, yogurt & cheese Protein Meat, fish, chicken eggs etc Sweets & Crisp & Chocolate Fat
    10. 10. . . Coaching in Excellence — Leading for a Legacy Sport Nutrition Resources Sport Nutrition Food for Athlete's <ul><li>Youth and Sport </li></ul><ul><li>Build strong muscles and bones </li></ul><ul><li>Confidence/self esteem booster </li></ul><ul><li>Life long health and fitness </li></ul><ul><li>Personal development skills </li></ul>May require a once a day multivitamin
    11. 11. . . Coaching in Excellence — Leading for a Legacy Sport Nutrition Resources Sport Nutrition Food for Athlete's <ul><li>What is Sport Nutrition </li></ul><ul><li>Fuel for activity </li></ul><ul><li>Repair and rebuild tissue following activity </li></ul><ul><li>Optimizing athletic performance </li></ul><ul><li>Promoting overall health and wellness </li></ul>
    12. 12. . . Sport Nutrition Resources Coaching in Excellence — Leading for a Legacy We are what we eat?!!! Sport Nutrition Food for Athlete's
    13. 13. . . Coaching in Excellence — Leading for a Legacy Sport Nutrition Resources Sport Nutrition Food for Athlete's <ul><li>We are what we eat… </li></ul><ul><li>We are what we eat… </li></ul><ul><li>Carbohydrates (grains, f/v, milk): </li></ul><ul><li>The body’s main source of energy for all activity </li></ul><ul><li>Protein (meats, milk): </li></ul><ul><li>Development, growth, and repair of muscle and tissues </li></ul><ul><li>Fat: </li></ul><ul><li>Low to moderate fat choices (more room for carbohydrates and lean proteins) </li></ul>
    14. 14. . . Coaching in Excellence — Leading for a Legacy Sport Nutrition Resources Sport Nutrition Food for Athlete's <ul><li>Hydration </li></ul><ul><li>Water: </li></ul><ul><li>Very essential nutrient (body =60% water) </li></ul><ul><li>Dehydration directly effects performance </li></ul><ul><li>Cold and altitude increases fluid loss </li></ul><ul><li>Strategies: </li></ul><ul><li>Own water bottle </li></ul><ul><li>Encouraging hydration </li></ul><ul><li>Frequent fluid breaks </li></ul><ul><li>Under age 10 need more reminders to drink </li></ul>Click here to download a article on sport drinks
    15. 15. . . Sport Nutrition Resources Coaching in Excellence — Leading for a Legacy Pre-Exercising Fuelling Top up energy tank before exercise 􀂄 Meal 3-4 hours prior (need time to digest), 􀂄 Have a small snack (1-2 hours before training or competition) 􀂄 High carbo foods with a small portion of lean protein 􀂄 Pasta, rice, buns, cereal (carbohydrates) 􀂄 Sliced roast beef, chicken (lean protein) Fluids: 􀂄 2 cups, 2-4 hours prior, 􀂄 1 cup, 1 hour prior (water or juice) Sport Nutrition Food for Athlete's
    16. 16. . . Sport Nutrition Resources Coaching in Excellence — Leading for a Legacy <ul><li>Pre-exercise Meals and Snacks </li></ul><ul><li>Juice and bagel with peanut butter and honey </li></ul><ul><li>Tomato juice and turkey sandwich with an apple </li></ul><ul><li>Dried fruit, muffin, and yogurt </li></ul><ul><li>Cereal with milk and a cut up banana </li></ul><ul><li>Spaghetti, marinara sauce, milk </li></ul><ul><li>Pretzels, chocolate milk, and a banana </li></ul>Sport Nutrition Food for Athlete's
    17. 17. . . Sport Nutrition Resources Coaching in Excellence — Leading for a Legacy click here to download Eating before exercise or competition Sport Nutrition Food for Athlete's
    18. 18. . . Sport Nutrition Resources Coaching in Excellence — Leading for a Legacy <ul><li>Practical Ideas and Tips </li></ul><ul><li>eat a breakfast- your most important meal of the day </li></ul><ul><li>always have your water bottle handy </li></ul><ul><li>eat 3-4 hours before exercise </li></ul><ul><li>carry a snack in your bag with you- 1 hour before exercise </li></ul><ul><li>take small sips of water before and during exercise/game </li></ul><ul><li>eat something within a half an hour after exercise </li></ul>Sport Nutrition Food for Athlete's
    19. 19. . . Sport Nutrition Resources Coaching in Excellence — Leading for a Legacy Sport Nutrition Food for Athlete's
    20. 20. . . Sport Nutrition Resources Sport Drinks Fluids for Athlete's Sport Nutrition Sport Nutrition is part of the Sport Academy at the Sport Leadership Academy Ltd. Coaching in Excellence — Leading for a Legacy www.sportleadership.org

    ×